Saturday, May 30, 2009


Run 100m
Run Backwards 100m
2 Rounds
10 Clapping Pushups
10 GHD Situps
10 GHD Back Extensions

Row 500m
30 Bench Press, Bodyweight (scaled to 135#)
Row 1k
20 Bench Press, Bodyweight (scaled to 135#)
Row 2k
10 Bench Press, Bodyweight (scaled to 135#)
Time: 20:38
*Goal was sub 20, but happy with the time considering the last week has left me duckwalking
 around.  First 12 Bench Presses were at 155#.  Need to get that strength back up there.  Bitch of a WOD; 2k was the hardest, but finished it in 7:46.

Friday, May 29, 2009


Morning @ UF:
Run 400m
2 Rounds of:
20 Squats
20 KB Swings, 1.5 pood, Russian
10 Burpees

4 Rounds:
100 feet of lunges, 30# DB in each hand
30 Box Jumps, 24"
20 Weighted Pullups, 30#
Time: 29:34

Wednesday, May 27, 2009


Evening @ UF:
Row 250m
2 Rounds:
10 Double Unders
10 Divebomber Pushups
10 Mountain Climbers
10 MedBall Cleans, 20#

21-15-9 of:
Deadlifts, 185#
Handstand Pushups
Time: 10:57
*After the last two days, I had to lower the weight after trying my hand at 225.  My midline stabilization was completely shot.  Even with 185, I couldn't manage to break my 8 minute goal.  Time for a rest day.

3 Rounds of:
1 minute plank (on elbows, 25# plate on back)
30 sec rest

Tuesday, May 26, 2009

26 May

Evening @ UF:
400m Run (VFF)
3 Rounds:
10 OHS, 45#
15 Pushups
10 Pullups, chin over bar

5 Rounds:
30 GHD Situps
25 Back Extensions
Time: 10:27 (PR by 31 sec)
*Here's another one to get under 10 min.  to accompany Run 400/50 Squat and "Elizabeth".


Monday, May 25, 2009

24-25 May

24 May:
Forced myself to go to the gym and do Clean & Jerks with hope of doing Snatches too.  Only got up to 165 on the single C&Js and didn't do any snatches.  Kinda an off day.

25 May:
Memorial Day WOD:

Run 1 mile
20 Rounds of:
5 Pullups
10 Pushups
15 Squats
Run 1 mile

Time: 49:32 (PR)
*Done with a 20# vest.  Goal was sub-45 but had some mental blocks in there.  Having read "Lone Survivor" single-handedly improved my time on this WOD.  Last mile was a complete bitch but I got it done.  Need to buy a real vest or body armor.  Very proud of the wife who completed it in 1 hour 8 minutes after rolling her ankle on the 18th round!

Friday, May 22, 2009


CrossFit Rest Day

On Sheep, Wolves and Sheepdogs, by LTC (ret.) Dave Grossman

Thursday, May 21, 2009


Afternoon @ UF:
2 Rounds:
12 KB Swings, 1.5 pood
12 Box Jumps
12 Push Press, 45#
12 Lunges
12 Pullups, CTB
3 Rounds:
Run 800m
50 Situps
50 Back Extensions
Time: 20:10 (PR)
*I did ACTUAL back extensions.  I know other affiliates and athletes, including OPT, do hip extensions, but since it called for BEs and Medal of Honor recipient Michael Monsour was gracious enough to provide me with the security I enjoy, the least I could do is perform the WOD as rx'd.  This made a heckuva difference.  It's about 40 seconds longer than the last time, but since it is rx'd, I'm considering it a PR.  Would like to get it under 19 min in the next few months.  To do this, I'll start incorporating some BEs into the warmup.
*Situps were unbroken with AbMat, toes under 2 dumbells.  Fingers had to touch floor behind head and dumbells in front to count.


Afternoon @ UF:
2 Rounds:
10 GHD Situps
10 Elevated Pushups
10 Squats
10 KB Clean & Press, 25# (each hand)

Do 2 of each couplet for time:
Row 750m
20 Handstand Pushups

20 Thrusters, 95#
20 L-Pullups

Time: 23:18
*Hard WOD.  As suspected, the thrusters were the toughest.  RX'd at 115, I could only manage one before dropping the weight down to 95.  Those and the L-Pullups still took the majority of the time.  Looking forward to doing this as rx'd sometime in the next few months.  I guess it's time to start working on my thruster strength.

Don't do thrusters in work pants:


Afternoon @ UF:
2 Rounds:
10 Box Jump
10 Pushups
Jump Rope Work
3 Rounds
2 HSPU negatives on paralletes
10 Back Squat, 45#

4 Rounds:
Run 400m
50 Squats
Time: 10:54
*49 sec from my last attempt and PR.  However, the runs felt faster and the squats more solid and unbroken.  I have a feeling that the distance marked out is longer than 400.  Next time I'll do it on a regulation track and get that sub-10 I've been dying for.

Monday, May 18, 2009


Evening @ UF:
Agility work/Sprints

"Death by Pullup"
17 Rounds (+12) (PR)
*First 14 Rounds were chest-to-bar

Row 250m, 4 times
*About a 1:44/500m pace



CrossFit Rest Day.

One more Rest Day before I get back to hitting CFSB with some passion.

Sunday, May 17, 2009

How do you look after a workout?


All day at Rogue Fitness in Gahanna, OH:
Warmups: variety of stuff all day.

WOD #1:
21-15-9 of:
Deadlift, 275#
Pullups, Chest-to-Bar

Time: 12:16

WOD #2:
5 Rounds of:
7 Kettlebell Thrusters, 53# each
11 Burpees

Time: 7:58

WOD #3:
Row 2K.

Time: 7:13

Total Time: 27:27
*What an amazing day at the qualifier. Only the top 30 athletes of Saturday were allowed to compete in the event on Sunday. I placed 50th overall and was very happy with my effort. My 5-rep max on deadlifts is 275, so pulling that crap off the floor another 40 times was the hardest part of the day. At one point, I think I saw an elf or something run by and nail my bumper plates to the ground. If I find him, there will be hell to pay. Where I felt really good warming up with the pullups, the WOD only yeilded 2-4 pullups at a time. The bar was slick and my physical capacity to pull my chest to the bar was taken down a few notches from the deads. At about the 6 minute mark, I knew I would complete it and finishing up at 12:16 made me really happy that I could at least finish a big freakin WOD in the time allotted.

The second WOD I knew I would do pretty well. Burpees are a mental test, nothing physical about them. (If they are, you just need to do more burpees.) I finished that in less than 8 minutes and ahead of all the N. KY and Cincinnati folks. KB Thrusters were an excellent idea and gives me some new ideas for my future training ... KB Grace maybe...?

WOD 3 I knew I would hold my own. I've rowed 2K before and PR'd at 7:06. After the last two events, I had a feeling I wouldn't PR on the row, but still set my sights on sub-7. Unfortunately, I came in at 7:13, still holding my own with some of the firebreathers stacked in my heat. The last 500 meters was the hardest row I've ever experienced. About a quarter way through, the C2 expert came over and commented that he loved my rowing technique and should keep up the hard work and nice pace. Quite a motivating boost! I came out of the gate too quick, with a 1:38 pace, but after a few hundred meters, the pace dropped considerably, projecting my time of completion at 7:09. I held that as long as I could and dropped a little more toward the end. It was a great cap to a hard day of work.

Overall, I loved the WODs and it definitely gave me an idea of where I compare to other CrossFitters. Placing 51st was no joke and am super-stoked that I completed all the workouts, leaving nothing else in tank. I've heard some people that they've never felt the kind of pain that they do at competitions. I think I'm doing something right in my training, because I know I've felt that pain before, I just don't like being reminded what it feels like. In order for me to compete in Sunday's event, I would have had to shave off 5 minutes somewhere. And I really don't think I could have shaved off more than two seconds the entire day. That's when you know you have pushed it.

From here, it's back to training. I'll most likely videotape the send-in workouts to see where I compare again. Thanks to everyone that showed up and provided some great coaching and ecouragement. The Games in Aromas will be getting 12 serious athletes that will put up quite a fight! 'Till 2010.

Friday, May 15, 2009


CrossFit Rest Days.

Eisenhower coaches me through Tabata Something Else:

Wednesday, May 13, 2009

CrossFit MidWest Regional Qualifier

The workouts for this weekend's CrossFit MidWest Regional Qualifier:

WOD 1 :

21-15-9 Reps of

Deadlift - Men 275LBS/Women 185LBS

Pullups - Chest to Bar

For Time!

WOD 2:

7 Double Kettlebell Thrusters  - Men (2) 24KG/Women (2) 16KG

11 Burpees

5 Rounds for Time!


Row 2000M - Damper 3.5 for all competitors

For Time!

Tuesday, May 12, 2009


CrossFit Rest Day


Pro-Choicers are rarely pro-choice when it comes to education...


Evening @ UF:
A bunch of Kettlebell swings, Knees to elbows, Box Jumps, and Back Extensions

Tabata Something Else.
Tabata of each:
Pullups, chest to bar
Pushups, chest to deck
Situps, feet together w/ Ab Mat
Squats, below parallel w/o butt ball
Score: 403 (PR)
*Though I am always very strict with my WODs, I was extremely strict with this one.  I did not count any pullups where my chest did not touch the bar, situps that did not end before the buzzer, and the same with the squats.  No alibis with pushups either.  Very happy with another big PR.  Zone, rest, and mental drive are big factors.

Nutrition: 16/13/60

Monday, May 11, 2009


Evening @ UF:
2 Rounds of:
10 MedBall Clean, 20#
10 Pullups, C2B
5 Ring Dips
10 Box Jumps

21-15-9 of:
Squat Cleans
Ring Dips
Time: 10:09 (PR)
*Goal: sub-10. Grrr. So close.  

Nutrition: 16/14/60

The new Underground Fitness Tees are in!

Friday, May 8, 2009


Evening @ UF:

30 Clean & Jerks, 135#

Time: 3:49 (PR)
*Goal: sub-3 min.  I pushed my way through this and don't think I could have gone much faster.  Some overheads were shoulder presses and push presses, but most were sloppy push jerks (my weakness).  Had this HORRIBLE pain in my lungs for about 15 minutes afterward.  The wife did 65# Grace with perfect push jerk form in 5:09!  The intensity was definitely there.

Nutrition: 16/13/60


CrossFit Rest Day

Nutrition: 16/13/60

Are you kidding me?

Thursday, May 7, 2009


Evening @ UF:
More random crap...
Shoulder Press 3x95

Shoulder Press 5-5-5
Loads: 120/125/120
Shoulder Press 13x95

5 Rounds of:
3 Shoulder Press, 95#
6 Push Press, 95#
9 Push Jerk, 95#
Time: 7:57
*Liked this WOD a lot and will probably do it again in a few weeks with more load.  Though for the first time and at my strength, 95 was perfect.

*From CrossFit Kids. Did it with Brewer & Bryson.
3 Rounds:
5 Cartwheels
10 Power Cleans, 105#
Time: 3:07
*Lost to Brewer, but it was a fun post-WOD.

Nutrition: 16/13/60


Evening @ UF:
A buncha stuff to get me movin...
Front Squat 5x95

Front Squat 5-5-5
Loads: 185/185/175
Back Squat, 20 Reps
Load: 145

5 Rounds of:
5 Squat Cleans, 155#
10 Burpees
Time: 11:50
*WODs like these really question my likelihood of qualifying for the CF Games.  The cleans took forever, but they are the heaviest I've ever gone in a metcon.  Moderately pleased with the time, but I definitely have room for improvement.  Next weekend, we'll see what really is in the tank.  Doing WODs alone can add some serious minutes to your time.


What I did with a Sam's Club Membership and $240.00

Wednesday, May 6, 2009


Evening @ UF:
2 Rounds of:
2 Thrusters, 95#
5 Pushups
10 Lunges
10 Box Jumps, 20"
10 Jumping Pullups
Various jumps and more warming up...

20 min MetCon:
AMRAP in 20 min of:
5 Pullups, Chest to bar
10 Pushups
15 Squats
Rounds: 22 (PR)
*Very happy with this 3 round PR, especially since it was chest-to-bar!

Nutrition: 16/15/50
*Being back on 16 blocks feels so much better.  I'll stick with this till the qualifier and make a decision after that.

Tuesday, May 5, 2009


CrossFit Rest Day

Steven Levitt, co-author of Freakonomics:

Monday, May 4, 2009


Morning @ UF:
CrossFit Football Warmup x2:
20 yard sprint
20 yard sprint back
20 yard backwards run
20 yard backwards run back
20 yard shuffle right
20 yard shuffle left

20 Double Unders
10 KB Clean & Press, 5 each arm @ 1 pood
Deadlift 5x225

Deadlift 5-5-5
Loads: 275/275/275

10-9-8-7-6-5-4-3-2-1 of:
Power Clean, 75% Body Weight (130#)
Chest-to-Bar Pullups
Time: 9:45
*Did this on my own and hit two huge mental blocks.  Still, pretty happy with a sub-10 time.  Chest-to-bar pullups have definitely improved.

3x15 GHD Situps
Run 200m with the big punching bag on my back: 1:14

Evening @ CF Nasti:
2 Rounds of:
300m Row
10 Ring Dips
10 Squats
10 Pullups
10 GHD Situps
Front Squat 3x135/3x155

Front Squat 3-3-3-3-3
Loads: 165/175/185/195/205 (PR)

Nutrition: Pretty good.  My fourth meal was a very greasy burger with a 3-carb-block bun.  Made up for it on my fifth by keeping it zone.  I have started taking out one carb block per meal and feel pretty good.  A little better, in fact.

Sunday, May 3, 2009


Morning @ UF:
12 KB Swings, 1.5 pood
12 Mountain Climbers, in cadence
12 C2B Pullups
12 Box Jumps, 20"

Back Squat 3-3-3
Loads: 205/210/205
*Could have gone heavier, but pretty happy with the numbers

21-15-9 of:
Deadlift, 225#
Handstand Pushups

Time: 8:56 (PR)
*First time as rx'd, but definitely hit a mental block.  I'm sure with proper motivation and determination, Icould get it under 8 min.  Did it with the wife though, and that made me happy.

Nutrition: Perfect blockage through the 4th meal.  Cheat meal at TGI Friday's for last meal.

Saturday, May 2, 2009


CrossFit Rest Day

Nutrition: 16/16/16

Brian Regan: Funniest Comic Alive.